Here's a fun, minimal-effort, max-results "Lazy Person Workout Plan" that keeps things fresh and targets different areas each day in 20 minutes or less. This plan requires little to no equipment, can be done at home, and focuses on compound moves for efficiency.
🧘♀️ Daily Details (No Equipment Unless Noted)
💪 Monday – Booty & Legs
Glute Bridges (feet up on couch): 3x15
Donkey Kicks: 3x12 each side
Wall Sit: 3 rounds of 30 sec
Side-Lying Leg Raises: 2x15
Optional: Resistance band for more burn
🕒 ~15-18 minutes total
💪 Tuesday – Arms & Core
Arm Circles (forward/backward): 1 min each
Overhead Punches (with water bottles): 2 min
Standing Oblique Crunches: 3x20
Plank with Shoulder Taps: 3x30 sec
Reverse Crunches: 2x15
🕒 ~18 minutes of standing/light core work
💃 Wednesday – Cardio Dance or Lazy HIIT
3 min warm-up (march/jog in place)
20 sec fast, 40 sec rest x 5 rounds:
High knees
Squat to toe tap
Step-back lunges
Shadow boxing
Side-to-side hops
🕒 Optional: Search "20 Min Low Impact Dance Cardio" on YouTube for extra fun
🔥 Thursday – Core & Posture (Pilates-Inspired)
Dead Bug: 3x12
Bird-Dog Holds: 3x20 sec each side
Seated Twists (Russian style): 2x20
Superman Hold: 2x30 sec
Pelvic Tilts/Bridge Marches: 2x15
🕒 Great for abs + lower back
💃 Friday – Full Body Lazy Strength
Chair Squats: 3x15
Incline Push-ups (against kitchen counter): 3x10
Wall Angels (posture fix): 3x12
Standing Side Leg Lifts: 2x12 each
Plank or Dead Hang (if you have a bar): 2x30 sec
🕒 Efficient and sculpting
🧘♀️ Saturday – Recovery + Stretch
Cat-Cow / Child’s Pose
Hip Flexor Stretch
Forward Fold
Neck & Shoulder Rolls
Supine Twist + Happy Baby
🕒 Your body will love this
🎧 Lazy Person Tips
Put on a podcast or playlist you love while moving.
No jumping? No problem. Low-impact options are included.
Track the streak, not the perfection.
Set a timer for 20 min and stop when it beeps – it counts.